Apple with skin
Eating an entire apple gives you 4.4 grams of fiber. You know the saying, “an apple a day keeps the doctor away.” And with good reason.
Raspberries
When your sweet tooth comes calling you don’t have to cheat on your diet to calm the cravings.
Reach for a cup of raspberries for a tart and sweet treat that’s complete with 8.0 grams of fiber and you won’t ever have to feel guilty about dessert.
eliminating dairy will improve regularity. diary is very constipating.
give up dairy for a week – butter, milk products, yogurt, cheese – and see what happens. of course eating more vegetables and decreasing meat and refined/processed foods help too.